U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.
20 Minutes (AMRAP)
Dead lift 225 lbs 6 reps
Burpee Pull ups 7 reps
2 pood KB swing 10 reps
(had to sub 1.5pood KB swings its all I have)
200m run

My sons workout
5 rounds
200m run
25 jumping jacks
20lb med ball ground to overhead 6 reps 

I completed 4 full rounds and the timer ran out sometime during my 5th round 200m run.

For those of you that don't know Crossfit will often pay respect to a fallen hero with a difficult workout. Commonly referred to has a "Hero WOD". My condolences to the Rankel family.

No comments: